Why Protein is a Big Deal for Women in Menopause and Beyond
Let’s talk about protein—the unsung hero of your diet, especially if you’re navigating menopause or post-menopause. Did you know that protein can be a game-changer for how you feel, look, and move? Here's why you should keep protein on your radar.
1. Keep Those Muscles Strong
One of the biggest changes during menopause is losing muscle—thanks to a drop in oestrogen. This isn’t just about looking toned (although, let’s be honest, we all want that). Muscle keeps your metabolism humming, helps with balance, and makes everyday tasks, like carrying groceries, easier.
Getting enough protein helps your body rebuild muscle and slow down muscle loss. Add some strength training into the mix, and you’ve got a recipe for feeling strong and energized.
Easy tips: Start your day with Greek yogurt or scrambled eggs, snack on a handful of nuts, and don’t shy away from grilled chicken, fish, or plant-based proteins like lentils at dinner.
If you're a vegetarian, you might wonder how to get enough protein during menopause and post-menopause. The good news? There are many plant-based protein options where you can get your protein fix without a single bite of meat.
2. Support Your Bones
Did you know you start losing bone density during menopause? This puts you at risk for things like osteoporosis. Protein doesn’t just help your muscles—it’s also key for healthy bones.
But here’s the thing: Pairing protein with calcium and vitamin D is the secret sauce. Think yogurt topped with seeds, or salmon with leafy greens. Yummy and bone-boosting!
3. Help Manage Weight (Without Going Hungry!)
Ever feel like it’s harder to keep weight off now than it used to be? That’s totally normal during menopause. Protein to the rescue!
Here’s how it works: Protein keeps you full longer and even helps your body burn more calories just by digesting it. Win-win! A little more protein at each meal can help you feel satisfied and stop mindless snacking later.
Easy tips: Add some protein to each meal—think eggs for breakfast, a turkey wrap for lunch, and tofu or salmon for dinner. Even a quick protein smoothie can be a lifesaver on busy days. Beans, lentils, and chickpeas are vegetarian powerhouses. They’re full of protein, fiber, and minerals like iron and magnesium, which are important for bone health.
4. Good for Your Heart
Heart health becomes even more important after menopause, and the kind of protein you eat matters. Swapping out red and processed meats for lean proteins like fish, beans, or even soy can help keep your cholesterol in check.
Try this: Have a “Meatless Monday” with lentil soup or tofu stir-fry. Or make salmon your go-to protein a couple of times a week—it’s packed with heart-healthy omega-3s!
5. Brain Boosting Benefits
Ever notice brain fog creeping in? You’re not imagining it—it’s a common menopause complaint. Protein can help because it gives your body the building blocks for brain chemicals that keep you sharp and focused.
A little tip: Snack on things like nuts or seeds, or try omega-3-rich proteins like sardines (yes, they’re trendy now!) or mackerel to give your brain a little love.
6. Feel Better, Look Better
Let’s not forget the bonus benefits. Protein helps with skin elasticity, keeps your hair healthier, and gives you more energy overall. When you’re feeling good on the inside, it shows on the outside too.
I'm a fan of whey protein shakes, especially on my gym days, but plant-based protein powders made from pea, hemp, or brown rice are widely avaialabe.
How Much Protein Do You Actually Need?
Here’s a quick rule of thumb: Aim for about 1 to 1.2 grams of protein per kilogram of body weight every day. For example, if you weigh 68 kg, that’s around 68–82 grams of protein daily. And if you’re active or lifting weights, you might need even more.
Bottom Line: Protein is Your Menopause best friend.
Menopause and post-menopause come with a lot of changes, but protein can be your secret weapon. It keeps your muscles and bones strong, helps with weight management, supports heart and brain health, and just makes you feel good.
It is possible to get enough protein as a vegetarian during menopause and beyond, it just takes a bit more planning than meat/fish/dairy eaters.
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